CrossFit:
BIG Accumulation Workout !!
For time:
10 Box Jumps (24/20″)
20 Wall Balls (20/14)
10 Box Jumps (24/20″)
30 Sit-ups
20 Wall Balls
10 Box Jumps
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps
50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps
60 Double unders
50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps
70 Overhead Squats (45/35)
60 double unders
50 Sumo deadlift high pull (75/55)
400 meter run
30 Sit-ups
20 Wall Balls
10 Box Jumps
Mobility:
-SHOULDER HEALTH
*seated shoulder squeeze 30sec hold 3x
*PVC shoulder pass throughs 10 pass throughs 3x
*cuban press with PVC 10presses 3x
Booty Crew:
A.) 4-5 Sets
8-12e Bulgarian Split Squat + Bulgarian Deadlift
15-20 GHD Sit Ups
Max reps Hanging Knee Raises
B.) 4-5 Sets
8-12 B-Stance Hip Thrusts Right Leg
Max reps BW Single leg Hip Thrust Right Leg
THEN do left leg
15e Leaning Lateral Raises
10-15 6-Ways
C.) Standing Banded ABDUCTION BURN OUT: 3x
5-8 Regular Reps
5-8 Up Fast Down Slow
5-8 Up Slow Down Slow
5-8 With a slow and controlled 1/4 rep at the top
5-8 Pulses at the top
Full Body Aesthetics:
3×7
*Rest 2:00 between sets.
*Use the same weight as last week.
*Perform all of today’s accessory movements at an RPE 7-8!
3x “max”
*Rest 90 seconds Between sets.
*Use a pair of rings if you don’t have a bar that allows you to do this.
*If you don’t have rings, perform chin-ups.
3×10 (each leg)
*Rest 90 seconds Between sets.
3×15
*Rest 90 seconds Between sets.
3×12
*Rest 90 seconds Between sets.
3×12
*Rest 90 seconds Between sets.
1:00 of max reps
rest 30 seconds s
x3
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!